July 12, 2019

12
Jul

July 12, 2019

CrossFit Black Box – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9min:

9 Front Squats, 135/95

7 Bar-Facing Burpees

5 Shoulder-to-Overhead, 135/95

Weightlifting

Deadlift (4-4-4-4 **Set at knee height**)

**Weight will be heavier than pulling from the floor. Control the eccentric movement back down to the bottom. Reset for each lift.

Competitor

Metcon (Time)

150ft Sled Push (heavy)

8 Pull-ups

7 C2B Pull-ups

6 BMU

100ft Sled Push (add weight)

6 Pull-ups

5 C2B Pull-ups

4 BMU

50ft Sled Push (add weight)

4 Pull-ups

3 C2B Pull-ups

2 BMU
**50ft should be a tough grind to finish. If done unbroken, it’s too light**